From Reading to Doing: My Journey with Huberman’s Protocols

After almost 1.5 years of waiting (maybe even longer) it finally arrived yesterday.

Andrew Huberman new book, “Protocols: An Operating Manual for the Human Body.”

I have been listening to the Huber man Lab podcast for quite a long time and really enjoy the format. But for me, a book is still a book. I absorb information differently when I read it, underline things, return to particular pages and, most importantly, think about how I can actually implement what I have learned. That last part is probably the most important.

When I read books about Health, Performance, sport, personal development or generally improving how we function, my objective is not simply to finish another book and put it on the shelf. I want something to stay with me. It does not need to be a revolution. One small change that improves my daily routine, recovery, training, concentration, breathing, sleep or learning already makes the book valuable to me.

I have quite a few examples from previous reading.

From Wim Hof, what stayed with me are daily cold showers and regular exposure to cold water. I also used to do his breathing sessions, although that habit unfortunately did not survive over the longer term.

From Patrick McKeown, I kept a much stronger focus on nasal Breathing and better conscious control of my breath, especially longer, slower exhalations.

There are many other examples.

The book is almost 700 pages. It is structured around practical protocols covering areas such as brain function, physical health and performance, mood, energy, the nervous system and behavioural change.

I am especially interested in what I can take from it in the areas of:

Learning and cognitive performance

Sleep and recovery

exercise and physical performance

nutrition and everyday health habits

energy and focus

breathing and nervous-system regulation

building habits that actually survive longer than a few weeks

What I also appreciate about Huberman’s work is the attempt to connect practical recommendations with scientific mechanisms and research rather than simply presenting another collection of motivational bullshit.

Of course, reading about a protocol and actually living according to it are two completely different things.

I definitely recommend checking out both the book and Huberman’s podcasts. There is a lot of material there, and behind much of it is a substantial amount of scientific knowledge.

Now I am curious which protocols will still be part of my routine a year from now.

Author: Sebastian Burgemejster